Tuesday
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
3 Min Bike Warm up Speed
Into..
2 Rounds
10 Groiners
10 kang squats
10 tuck ups
Extended Warm-up
Warm-up (No Measure)
3 ROUNDS FOR QUALITY
:30 Arms + Hips Only
:30 Half Slide Rowing
:30 Full Slide Rowing
1:00 Hollow Hold or Plank
(No Measure)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
500/400m Row
30/20 Cal Bike
30 Sit-Ups
(Score is Time)
Cool Down
Warm-up (No Measure)
2 SETS
:45 Quad Foam Rolling (R)
:45 Quad Foam Rolling (L)
1:00 Saddle Stretch
Into…
2 SETS
:45 Doorway Stretch (R)
:45 Doorway Stretch (L)
1:00 Wall Press
(No Measure)
